Loading...
A creamy and tangy coconut curry from the Konkani coast, made with tender ash gourd. This simple, elegant dish gets its subtle heat from green chilies and a final flourish from a classic coconut oil tempering. Perfect with a bowl of hot steamed rice.
Cook the Ash Gourd
Prepare the Coconut Paste
Combine and Simmer the Curry
A classic Karnataka one-pot meal, reimagined for a low-glycemic diet. This version uses wholesome foxtail millet instead of rice, combined with lentils and vegetables in a fragrant, spicy tamarind broth. It's comfort food that's both hearty and healthy.
A wholesome and savory South Indian pancake made with a low-glycemic blend of millets, brown rice, and mixed lentils. Packed with fiber and protein, this diabetic-friendly adai is a delicious and guilt-free choice for breakfast or dinner.
Crispy, golden crepes made from a fermented rice and lentil batter, filled with a savory spiced potato mixture. A beloved South Indian classic, perfect for a hearty breakfast or light dinner, best served with sambar and coconut chutney.
A warm, savory breakfast dish made from roasted semolina and simple spices. This quick, comforting, and classic South Indian tiffin item is soft, fluffy, and ready in under 30 minutes.
A creamy and tangy coconut curry from the Konkani coast, made with tender ash gourd. This simple, elegant dish gets its subtle heat from green chilies and a final flourish from a classic coconut oil tempering. Perfect with a bowl of hot steamed rice.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 183.09 calories per serving with 2.25g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Prepare the Tempering (Tadka)
Finish and Serve
This curry can also be made with other vegetables like Malabar cucumber (vellarikka), bottle gourd (lauki), or even yellow pumpkin.
For a more substantial meal, add 1 cup of cooked chickpeas or black-eyed peas along with the coconut paste and simmer.
Add 1-2 cloves of garlic to the tempering along with the red chilies for a pungent, garlicky aroma.
Ash gourd has a very high water content (about 96%), making this dish incredibly hydrating and naturally cooling for the body, which is ideal for warm climates.
The fiber from ash gourd and coconut, combined with digestive spices like hing (asafoetida) and curry leaves, helps promote healthy digestion and gut health.
Both the fresh coconut and the coconut oil used for tempering are excellent sources of medium-chain triglycerides (MCTs), which are healthy fats that provide sustained energy.
This curry is light and low in calories, making it a great option for weight management and a healthy lifestyle without compromising on flavor.
Velli Ambat is a traditional South Indian curry from the Konkani and Mangalorean cuisine. It's a simple, elegant curry made with a vegetable (typically ash gourd or cucumber) cooked in a tangy base and finished with a creamy, freshly ground coconut paste.
Yes, Velli Ambat is quite healthy. Ash gourd is low in calories and high in water content, making it hydrating. The use of fresh coconut provides healthy fats, and the spices offer various digestive and anti-inflammatory benefits. It's a light and nutritious dish.
One serving of Velli Ambat (approximately 1 cup or 260g) contains around 150-180 calories, depending on the amount of coconut and oil used. It's a relatively low-calorie main dish.
Freshly grated coconut provides the best flavor and texture. However, you can use frozen grated coconut; just thaw it to room temperature before grinding. Desiccated coconut can be used in a pinch, but you'll need to soak it in warm water for 20-30 minutes before grinding to rehydrate it.
The curry likely curdled because it was boiled at a high temperature after adding the coconut paste. Coconut milk is delicate and can split or 'curdle' when boiled vigorously. Always simmer gently on low heat after adding the coconut.
Store leftover Velli Ambat in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop over low heat, adding a splash of water if it has thickened too much. Avoid microwaving, as it can cause the curry to split.